{"id":110858,"date":"2020-12-23T08:45:10","date_gmt":"2020-12-23T01:45:10","guid":{"rendered":"https:\/\/www.vntrip.vn\/cam-nang\/?p=110858"},"modified":"2020-12-23T08:45:10","modified_gmt":"2020-12-23T01:45:10","slug":"ngu-som-co-tac-dung-gi","status":"publish","type":"post","link":"https:\/\/www.vntrip.vn\/cam-nang\/ngu-som-co-tac-dung-gi-110858","title":{"rendered":"Nh\u1eefng l\u1ee3i \u00edch c\u1ee7a vi\u1ec7c \u0111i ng\u1ee7 tr\u01b0\u1edbc 22h"},"content":{"rendered":"<div id=\"toc_container\" class=\"toc_transparent no_bullets\"><p class=\"toc_title\">N\u1ed9i dung ch&iacute;nh<\/p><ul class=\"toc_list\"><li><a href=\"#Kiem_soat_cam_xuc_cua_minh_tot_hon\">Ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh t\u1ed1t h\u01a1n<\/a><\/li><li><a href=\"#Ban_co_the_tan_dung_toi_da_giac_ngu\">B\u1ea1n c\u00f3 th\u1ec3 t\u1eadn d\u1ee5ng t\u1ed1i \u0111a gi\u1ea5c ng\u1ee7<\/a><\/li><li><a href=\"#Co_the_duoc_phuc_hoi_nang_luong\">C\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c ph\u1ee5c h\u1ed3i n\u0103ng l\u01b0\u1ee3ng<\/a><\/li><li><a href=\"#Giam_muc_do_cang_thang\">Gi\u1ea3m m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng<\/a><\/li><li><a href=\"#Nguy_co_benh_tat_giam_di\">Nguy c\u01a1 b\u1ec7nh t\u1eadt gi\u1ea3m \u0111i<\/a><\/li><li><a href=\"#Thau_hieu_cam_xuc_cua_moi_nguoi_hon\">Th\u1ea5u hi\u1ec3u c\u1ea3m x\u00fac c\u1ee7a m\u1ecdi ng\u01b0\u1eddi h\u01a1n<\/a><\/li><\/ul><\/div>\n<p>R\u1ea5t nhi\u1ec1u ng\u00f4i sao n\u1ed5i ti\u1ebfng nh\u01b0 Kim Kardashian , Anna Wintour v\u00e0 Oprah Winfrey \u0111\u1ec1u c\u00f3 m\u1ed9t th\u00f3i quen chung: \u0110i ng\u1ee7 v\u00e0o kho\u1ea3ng 22h t\u1ed1i.<\/p>\n<p>C\u00e1c nghi\u00ean c\u1ee9u c\u1ee7a hai nh\u00e0 khoa h\u1ecdc Jacob Nota v\u00e0 Meredith Coles (\u0110H Binghamton, M\u1ef9) \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng vi\u1ec7c \u0111i ng\u1ee7 s\u1edbm v\u00e0 ng\u1ee7 \u0111\u1ee7 t\u00e1m ti\u1ebfng m\u1ed7i \u0111\u00eam c\u00f3 nhi\u1ec1u t\u00e1c \u0111\u1ed9ng t\u00edch c\u1ef1c \u0111\u1ebfn c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed c\u1ee7a ch\u00fang ta.<\/p>\n<p><img loading=\"lazy\" class=\"size-full wp-image-110859 aligncenter\" src=\"https:\/\/www.vntrip.vn\/cam-nang\/wp-content\/uploads\/2020\/12\/ngu-som.jpg\" alt=\"\" width=\"727\" height=\"488\" srcset=\"https:\/\/www.vntrip.vn\/cam-nang\/wp-content\/uploads\/2020\/12\/ngu-som.jpg 727w, https:\/\/www.vntrip.vn\/cam-nang\/wp-content\/uploads\/2020\/12\/ngu-som-300x201.jpg 300w, https:\/\/www.vntrip.vn\/cam-nang\/wp-content\/uploads\/2020\/12\/ngu-som-387x260.jpg 387w, https:\/\/www.vntrip.vn\/cam-nang\/wp-content\/uploads\/2020\/12\/ngu-som-280x188.jpg 280w, https:\/\/www.vntrip.vn\/cam-nang\/wp-content\/uploads\/2020\/12\/ngu-som-101x68.jpg 101w\" sizes=\"(max-width: 727px) 100vw, 727px\" \/><\/p>\n<h4><span id=\"Kiem_soat_cam_xuc_cua_minh_tot_hon\">Ki\u1ec3m so\u00e1t c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh t\u1ed1t h\u01a1n<\/span><\/h4>\n<p>C\u00e1c nghi\u00ean c\u1ee9u cho th\u1ea5y nh\u1eefng ng\u01b0\u1eddi ng\u1ee7 \u0111\u1ee7 gi\u1ea5c th\u01b0\u1eddng h\u1ea1nh ph\u00fac h\u01a1n trong cu\u1ed9c s\u1ed1ng. Khi kh\u00f4ng \u0111\u1ee7 gi\u1ea5c, c\u1ea3m x\u00fac c\u1ee7a ch\u00fang ta ti\u00eau c\u1ef1c h\u01a1n, th\u1eadm ch\u00ed ch\u00fang ta kh\u00f3 ki\u1ec3m so\u00e1t ch\u00fang h\u01a1n.<\/p>\n<p>Ngo\u00e0i ra, ng\u1ee7 s\u1edbm h\u01a1n c\u00f3 ngh\u0129a l\u00e0 th\u1ee9c d\u1eady s\u1edbm h\u01a1n. \u0110i\u1ec1u n\u00e0y r\u1ea5t quan tr\u1ecdng n\u1ebfu ch\u00fang ta mu\u1ed1n \u0111\u00f3n nh\u1eadn nhi\u1ec1u \u00e1nh s\u00e1ng ban ng\u00e0y v\u00e0 serotonin &#8211; lo\u1ea1i hormone gi\u00fap c\u1ea3i thi\u1ec7n t\u00e2m tr\u1ea1ng.<\/p>\n<h4><span id=\"Ban_co_the_tan_dung_toi_da_giac_ngu\">B\u1ea1n c\u00f3 th\u1ec3 t\u1eadn d\u1ee5ng t\u1ed1i \u0111a gi\u1ea5c ng\u1ee7<\/span><\/h4>\n<p>Gi\u1ea5c ng\u1ee7 c\u1ee7a ch\u00fang ta \u0111\u01b0\u1ee3c chia th\u00e0nh c\u00e1c chu k\u1ef3 90 ph\u00fat c\u1ee7a gi\u1ea5c ng\u1ee7 ng\u1eafn hay d\u00e0i, t\u1eeb gi\u1ea5c ng\u1ee7 s\u00e2u \u0111\u1ebfn ng\u1ee7 ch\u1ee3p m\u1eaft. Theo nghi\u00ean c\u1ee9u, gi\u1ea5c ng\u1ee7 s\u00e2u nh\u1ea5t v\u00e0 y\u00ean b\u00ecnh nh\u1ea5t c\u1ee7a ch\u00fang ta l\u00e0 t\u1eeb 10 gi\u1edd t\u1ed1i \u0111\u1ebfn 2 gi\u1edd s\u00e1ng. \u0110i\u1ec1u n\u00e0y c\u00f3 ngh\u0129a l\u00e0 \u0111\u1ec3 \u0111\u01b0\u1ee3c ngh\u1ec9 ng\u01a1i \u0111\u1ea7y \u0111\u1ee7, b\u1ea1n n\u00ean b\u1eaft \u0111\u1ea7u ng\u1ee7 \u0111\u00fang chu k\u1ef3 \u0111\u00f3.<\/p>\n<p>Ngo\u00e0i ra, m\u1ed9t nghi\u00ean c\u1ee9u n\u00f3i r\u1eb1ng ng\u1ee7 s\u1edbm s\u1ebd gi\u00fap ch\u00fang ta ng\u0103n ch\u1eb7n nh\u1eefng suy ngh\u0129 ti\u00eau c\u1ef1c l\u1eabn nh\u1eefng c\u1ea3m x\u00fac lo l\u1eafng c\u00f3 th\u1ec3 khi\u1ebfn ch\u00fang ta thao th\u1ee9c c\u1ea3 \u0111\u00eam.<\/p>\n<h4><span id=\"Co_the_duoc_phuc_hoi_nang_luong\">C\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c ph\u1ee5c h\u1ed3i n\u0103ng l\u01b0\u1ee3ng<\/span><\/h4>\n<p>Khi ch\u00fang ta \u0111ang trong chu k\u1ef3 ng\u1ee7 s\u00e2u, c\u01a1 th\u1ec3 ch\u00fang ta t\u1ef1 ph\u1ee5c h\u1ed3i b\u1eb1ng c\u00e1ch s\u1ea3n xu\u1ea5t c\u00e1c hormone t\u0103ng tr\u01b0\u1edfng v\u00e0 s\u1eeda ch\u1eefa. Ho\u1ea1t \u0111\u1ed9ng quan tr\u1ecdng n\u00e0y s\u1ebd \u0111\u1ea3m b\u1ea3o r\u1eb1ng ch\u00fang ta c\u00f3 phong \u0111\u1ed9 t\u1ed1t nh\u1ea5t v\u00e0o ng\u00e0y h\u00f4m sau. \u0110i\u1ec1u n\u00e0y \u0111\u1eb7c bi\u1ec7t l\u00e0 hi\u1ec7u qu\u1ea3 v\u1edbi nh\u1eefng ng\u01b0\u1eddi ho\u1ea1t \u0111\u1ed9ng th\u1ec3 thao.<\/p>\n<h4><span id=\"Giam_muc_do_cang_thang\">Gi\u1ea3m m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng<\/span><\/h4>\n<p>Ng\u1ee7 kh\u00f4ng \u0111\u1ee7 gi\u1ea5c c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n b\u1ecb c\u0103ng th\u1eb3ng, do l\u01b0\u1ee3ng hormone c\u0103ng th\u1eb3ng cortisol trong c\u01a1 th\u1ec3 b\u1ea1n qu\u00e1 cao. Qu\u00e1 nhi\u1ec1u cortisol c\u00f3 th\u1ec3 khi\u1ebfn b\u1ea1n c\u1ea3m th\u1ea5y lo l\u1eafng, \u0111i\u1ec1u \u0111\u00f3 c\u00f3 th\u1ec3 \u1ea3nh h\u01b0\u1edfng tr\u1ef1c ti\u1ebfp \u0111\u1ebfn s\u1ee9c kh\u1ecfe.<\/p>\n<p>Khi b\u1ea1n \u0111i ng\u1ee7 s\u1edbm, b\u1ea1n c\u00f3 th\u1ec3 c\u00f3 \u0111\u01b0\u1ee3c th\u1eddi gian ng\u1ee7 s\u00e2u d\u00e0i h\u01a1n, \u0111i\u1ec1u c\u00f3 th\u1ec3 gi\u00fap b\u1ea1n ki\u1ec3m so\u00e1t m\u1ee9c \u0111\u1ed9 cortisol c\u01a1 th\u1ec3 ti\u1ebft ra.<\/p>\n<p>B\u1ea1n c\u00f3 th\u1ec3 nh\u1eadn th\u1ea5y r\u1eb1ng sau m\u1ed9t \u0111\u00eam ngh\u1ec9 ng\u01a1i tr\u1ecdn v\u1eb9n, c\u01a1 th\u1ec3 v\u00e0 t\u00e2m tr\u00ed b\u1ea1n \u0111\u01b0\u1ee3c th\u1ea3 l\u1ecfng, b\u1ea1n s\u1ebd th\u1ea5y m\u00ecnh \u0111\u01b0\u1ee3c n\u1ea1p \u0111\u1ea7y n\u0103ng l\u01b0\u1ee3ng do m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ng gi\u1ea3m xu\u1ed1ng.<\/p>\n<h4><span id=\"Nguy_co_benh_tat_giam_di\">Nguy c\u01a1 b\u1ec7nh t\u1eadt gi\u1ea3m \u0111i<\/span><\/h4>\n<p>M\u1ed9t s\u1ed1 nghi\u00ean c\u1ee9u \u0111\u00e3 ch\u1ec9 ra r\u1eb1ng nh\u1eefng ng\u01b0\u1eddi ng\u1ee7 s\u1edbm s\u1ebd kh\u1ecfe m\u1ea1nh h\u01a1n so v\u1edbi nh\u1eefng ng\u01b0\u1eddi l\u00e0m vi\u1ec7c ca \u0111\u00eam ho\u1eb7c l\u00e0 hay th\u1ee9c \u0111\u00eam. Nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c c\u00f3 nguy c\u01a1 cao m\u1eafc c\u00e1c b\u1ec7nh nh\u01b0 ti\u1ec3u \u0111\u01b0\u1eddng lo\u1ea1i 2, b\u1ec7nh tim v\u00e0 cao huy\u1ebft \u00e1p.<\/p>\n<p>C\u00e1c nh\u00e0 nghi\u00ean c\u1ee9u c\u0169ng ph\u00e1t hi\u1ec7n ra r\u1eb1ng giai \u0111o\u1ea1n ng\u1ee7 s\u00e2u t\u1eeb 10 gi\u1edd t\u1ed1i \u0111\u1ebfn 2 gi\u1edd s\u00e1ng th\u1ef1c s\u1ef1 quan tr\u1ecdng \u0111\u1ed1i v\u1edbi c\u00e1c t\u1ebf b\u00e0o mi\u1ec5n d\u1ecbch c\u1ee7a ch\u00fang ta. Nh\u1eefng ng\u01b0\u1eddi kh\u00f4ng c\u00f3 gi\u1ea5c ng\u1ee7 s\u00e2u s\u1ebd c\u00f3 ph\u1ea3n \u1ee9ng kh\u00e1ng th\u1ec3 v\u1edbi virus th\u1ea5p h\u01a1n, c\u00f3 ngh\u0129a l\u00e0 h\u1ecd d\u1ec5 b\u1ecb \u1ed1m.<\/p>\n<h4><span id=\"Thau_hieu_cam_xuc_cua_moi_nguoi_hon\">Th\u1ea5u hi\u1ec3u c\u1ea3m x\u00fac c\u1ee7a m\u1ecdi ng\u01b0\u1eddi h\u01a1n<\/span><\/h4>\n<p>M\u1ed9t nghi\u00ean c\u1ee9u cho th\u1ea5y b\u1ecf qua m\u1ed9t \u0111\u00eam ngon gi\u1ea5c khi\u1ebfn ch\u00fang ta kh\u00f3 l\u00f2ng c\u1ea3m nh\u1eadn tr\u1ecdn v\u1eb9n \u0111\u01b0\u1ee3c ni\u1ec1m vui v\u00e0 n\u1ed7i bu\u1ed3n. Theo nghi\u00ean c\u1ee9u, n\u1ebfu b\u1ea1n kh\u00f4ng ng\u1ee7 \u0111\u1ee7 gi\u1ea5c, t\u1ee9c l\u00e0 b\u1ea1n m\u1ec7t m\u1ecfi, b\u1ea1n s\u1ebd d\u1ec5 d\u00e0ng b\u1ecf qua nh\u1eefng t\u00edn hi\u1ec7u c\u1ea3m x\u00fac tinh t\u1ebf, ngh\u0129a l\u00e0 b\u1ea1n h\u1ea7u nh\u01b0 kh\u00f4ng th\u1ec3 nh\u1eadn ra nh\u1eefng d\u1ea5u hi\u1ec7u n\u00e0y \u0111\u1ec3 bi\u1ebft m\u1ed9t ng\u01b0\u1eddi \u0111ang trong t\u00e2m tr\u1ea1ng th\u1ebf n\u00e0o.<\/p>\n<p style=\"text-align: right;\"><strong>Theo Th\u00f9y Linh \/ Vnexpress<\/strong><\/p>\n","protected":false},"excerpt":{"rendered":"<p>N\u1ed9i dung ch&iacute;nhKi\u1ec3m so\u00e1t c\u1ea3m x\u00fac c\u1ee7a m\u00ecnh t\u1ed1t h\u01a1nB\u1ea1n c\u00f3 th\u1ec3 t\u1eadn d\u1ee5ng t\u1ed1i \u0111a gi\u1ea5c ng\u1ee7C\u01a1 th\u1ec3 \u0111\u01b0\u1ee3c ph\u1ee5c h\u1ed3i n\u0103ng l\u01b0\u1ee3ngGi\u1ea3m m\u1ee9c \u0111\u1ed9 c\u0103ng th\u1eb3ngNguy c\u01a1 b\u1ec7nh t\u1eadt gi\u1ea3m \u0111iTh\u1ea5u hi\u1ec3u c\u1ea3m x\u00fac c\u1ee7a m\u1ecdi ng\u01b0\u1eddi h\u01a1n R\u1ea5t nhi\u1ec1u ng\u00f4i sao n\u1ed5i ti\u1ebfng nh\u01b0 Kim Kardashian , Anna Wintour v\u00e0 Oprah Winfrey [&hellip;]<\/p>\n","protected":false},"author":114,"featured_media":110859,"comment_status":"closed","ping_status":"closed","sticky":false,"template":"","format":"standard","meta":[],"categories":[112970],"tags":[113418,113417],"yoast_head":"<!-- This site is optimized with the Yoast SEO Premium plugin v16.6 (Yoast SEO v16.6) - https:\/\/yoast.com\/wordpress\/plugins\/seo\/ -->\n<title>\u0110i g\u1ee7 s\u1edbm c\u00f3 t\u00e1c d\u1ee5ng g\u00ec?<\/title>\n<meta name=\"description\" content=\"R\u1ea5t nhi\u1ec1u ng\u00f4i sao n\u1ed5i ti\u1ebfng nh\u01b0 Kim Kardashian , Anna Wintour v\u00e0 Oprah Winfrey \u0111\u1ec1u c\u00f3 m\u1ed9t th\u00f3i quen chung: \u0110i ng\u1ee7 v\u00e0o kho\u1ea3ng 22h t\u1ed1i. 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